7.24.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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1. STANDING ONE ARM CABLE
ARCHER CURL
cable set at head height and using a d grip.
stand cross body to the cable and curl with supinated
position towards your ear. try and keep shoulder externally
rotated for the short head bias.
3 sets : 15-12-8
*prog overload each set in succession

superset with

CABLE ONE ARM HIGH TO LOW
KICKBACK
cable in same position as curl and turn d grip handle so
its like a kaz handle. you’ll  be bent over to like 45 degrees
and perform a kickback on that plane of motion.
3 sets : 15-12-8
*prog overload each set in succession

2. ONE ARM DB PREACHER CURL IN PRONATED
POSITION OFF 90 DEGREE SIDE OF BENCH.
use 90 degree bench angle side and a overhand pronated grip.
will have to go kinda cross body to make any orthopedic sense.
3 sets : 12-12-10
*prog overload each set in succession

superset with

CHAIR DIPS OFF 2 INCLINED BENCHES
set 2 benches at 30-45 degrees paralleled and just outside
your shoulder width.
3 sets : 12-12-10 ( add loading if you can do more than 12 reps per set )
*prog overload each set in succession if applicable ( you can crank more
than 10 reps bodyweight.)

3.STANDING CABLE WRIST CURL ON 
LATERAL PLANE
set cable to elbow height in standing position and
d grip handle. stand perpendicular to the cable and
do a forearm curl.
3 sets : 15-15-15

compound set with

STANDING CABLE EXT. CURL ON 
LATERAL PLANE
this is the exact reverse of the wrist curl flexion and focuses
on the extension of the forearms.
3 sets : 15-15-15

4. CABLE RADIAL DEVIATION
high cable with grip just on cable with no
attachments. this one is a wrist articulation with
thumb side of hand towards inside of forearm.
3 sets : 15-15-15